Comparing Nutrients in 7 ounces Cassava VS Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Cassava	Yellow Snap Beans	Recommended Dietary Allowance
Energy	11% 318kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	11% 14g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	8.95% 6.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cassava	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	18.4% 73.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	36% 32.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Yellow Snap Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	18.5% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Yellow Snap Beans:

• 7 ounces of Cassava have 1.3 times more Vitamin C than Yellow Snap Beans.
• While 7 oz of Raw Yellow Snap Beans contain 2.2 times more Vitamin B2, 1.4 times more Vitamin B9, 2.2 times more Vitamin E and 22.7 times more Vitamin K than Raw Cassava.
• Both Cassava and Yellow Snap Beans provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Cassava as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Yellow Snap Beans:

• 7 ounces of Cassava have 1.4 times more Copper, 1.8 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Yellow Snap Beans.
• While 7 oz of Raw Yellow Snap Beans contain 2.3 times more Calcium, 3.9 times more Iron, 1.4 times more Phosphorus and 1.5 times more Water than Raw Cassava.
• Both Cassava and Yellow Snap Beans contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Yellow Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 5.2 times more Energy and 5.3 times more Carbohydrate than Yellow Snap Beans.
• While 7 oz of Raw Yellow Snap Beans contain 2.1 times more Omega 3, 1.9 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Raw Cassava.
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• 7 ounces of Yellow Snap Beans provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Yellow Snap Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Yellow Snap Beans

What are the health benefits of Cassava compared to Yellow Snap Beans?

Cassava is a good source of carbohydrates and fiber, while yellow snap beans are high in protein and fiber. Both are nutritious options, but cassava is higher in calories and carbohydrates, while yellow snap beans are higher in protein and certain vitamins and minerals. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Cassava or Yellow Snap Beans?

Both cassava and yellow snap beans can be part of a healthy weight loss diet when consumed in moderation. However, yellow snap beans are lower in calories and higher in fiber compared to cassava, making them a better choice for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Cassava or more Yellow Snap Beans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Yellow snap beans are a better choice as they are a good source of plant-based protein, which is essential for muscle growth and repair. Cassava, on the other hand, is lower in protein and may not be as effective for muscle building. Incorporating a variety of plant-based protein sources such as beans, lentils, tofu, and tempeh into your diet can help support muscle growth and overall health.

What is the environmental impact of producing Cassava compared to Yellow Snap Beans?

Cassava has a lower environmental impact compared to Yellow Snap Beans because it requires less water, fertilizer, and pesticides to grow. Additionally, cassava is a resilient crop that can thrive in poor soil conditions, making it a more sustainable option for food production.